Tuesday & Friday: Back / Biceps
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
|
| ||||
| Wide Grip lat Pulldowns - 10,8,6 reps | XX | |||
| Bent over underhand barbell rows - 10,8,7 reps | XX | |||
| Seated rows - 10,8,6 reps | XX | |||
| Single Arm Dumbbell Rows - 10,12,8 reps | XX | |||
| Standing Barbell Curls - 12,10,8,6 reps | ||||
| Preacher Curls w/ dumbbells - 10,8,6 reps | XX | |||
| Alternating Hammer Curls - 20,20 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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